Does the phrase ‘workout’ instantly transport you to a crowded gym filled with intimidating equipment? Or, perhaps you picture a ridiculously fit personal trainer pushing you to the brink of exhaustion? Well, it’s time to reframe that mindset! This blog is here to introduce you to the wonder of at-home workout routines that could soon have you saying, “Gym, who?” It’s time to make your living room your personal fitness sanctuary.
Working out at home has skyrocketed in popularity, and for good reason. Not only is it convenient and private, but it also allows for a bespoke fitness journey tailored to your pace and goals. I still remember the first time I swapped my gym membership for my living room floor – I never looked back!
So, grab your trainers, clear a space, and let’s dive into a collection of at-home workouts, each designed for different fitness levels and targeted body parts.
Workouts Targeted at Core Strength
Beginner: Seated Leg Lifts
Benefits: A stronger core can enhance balance and stability. It may not get you a six-pack overnight, but it’s a fantastic starting point for your fitness journey.
Form and Technique Tips: Keep your back straight and hands either side of your hips. Lift one leg at a time, holding it in the air for a few seconds before switching.
For more guidance, check out this video on seated leg lifts.
Intermediate: Plank
Benefits: A stronger core, improved posture, and increased muscle definition? Yes, please!
Form and Technique Tips: Keep your body straight as a board, with your feet hip-width apart. Aim for 30-second intervals, gradually building up as your strength increases.
The FitnessBlender channel on YouTube has a detailed video on perfecting your plank.
Advanced: Hollow Body Hold
Benefits: This exercise not only builds core strength but also boosts your overall fitness levels.
Form and Technique Tips: Lie on your back and extend your arms and legs. Lift your limbs and head slightly off the ground, creating a ‘hollow’ effect.
This tutorial will guide you through the Hollow Body Hold.
Workouts Targeted at Lower Body Strength
Beginner: Squats
Benefits: Squats can do wonders for your hips, thighs, and buttocks, as well as improve your balance.
Form and Technique Tips: Keep your feet shoulder-width apart and your back straight. Bend your knees, making sure they’re aligned with your feet.
For a comprehensive guide to squats, head over to this video.
Intermediate: Lunges
Benefits: Say hello to toned thighs and glutes!
Form and Technique Tips: Start with a straight body, step forward with one foot until your leg reaches a 90-degree angle.
Check out this detailed guide to performing a lunge correctly.
Advanced: Pistol Squats
Benefits: This full-body workout is great for improving balance, flexibility, and lower body strength.
Form and Technique Tips: Stand on one foot, squat down to the sitting position while keeping the other leg extended straight.
Find the perfect pistol squat technique here.
Alright, moving on from the core and lower body.
Workouts Targeted at Upper Body Strength
Beginner: Wall Push-Ups
Benefits: They work your shoulders, arms, and chest, improving your upper body strength.
Form and Technique Tips: Stand in front of a wall, lean forward and place your hands flat against it. Push your body back to the starting position.
Start with this basic guide to wall push-ups.
Intermediate: Push-Ups
Benefits: A stronger chest, shoulders, and triceps – all in one effective exercise.
Form and Technique Tips: Keep your hands just wider than shoulder-width apart and maintain a straight body as you lower yourself down.
This video explains how to perform push-ups correctly.
Advanced: Handstand Push-Ups
Benefits: A challenging exercise that boosts your upper body strength and improves balance.
Form and Technique Tips: Be sure to kick up into a handstand against a wall for support, then lower your body towards the ground.
Watch this tutorial to safely try handstand push-ups.
Complementing Workouts with Dietary Tips
Getting into the groove of an at-home workout routine is a brilliant achievement. But remember, exercise is only part of the equation; your dietary choices are equally vital. Aim to maintain a balanced diet – plenty of vegetables, lean proteins, and whole grains. Hydration is key, too!
I recall my own ‘aha’ moment when I realised how much better I felt during my workouts when I had fuelled my body with nutritious food and enough water beforehand. Trust me, your body will thank you!
The Role of Mental Health and Motivation
Staying committed to your workout routine requires not only physical effort but mental determination as well. Create achievable goals, break them into smaller milestones, and celebrate your progress. In challenging moments, remember why you started.
There was a time when I nearly gave up on my fitness journey. It was a rough week, and I felt like I was barely making progress. I remembered why I started, though – for a healthier, happier me. From that point, I saw every small achievement as a win.
Remember, it’s not about perfection but progression. Whether you’re a beginner starting with wall push-ups or an advanced fitness enthusiast tackling handstand push-ups, every step towards a healthier lifestyle is a victory.
And speaking of victories, there’s nothing quite like rewarding your workout efforts with some relaxation and pampering. You’ve earned it, after all!
Remember, at-home workouts are for the win – not just for the lockdown. So, roll out your mat, clear a spot in your living room, and let the fitness journey begin!
